Side Lying Tricep Press

The side-lying tricep press, performed with the bottom arm, is a highly effective exercise for isolating and developing the triceps. 

This movement targets all three tricep heads, particularly emphasizing the long head. This makes it an excellent option for enhancing muscle strength.

In this article, we will explore the potential benefits of incorporating the side-lying tricep press into your workout routine. We’ll also provide step-by-step instructions for proper execution and offer tips for working it into your home or gym workout.

How To Do

  1. Lie on your side on a mat. Ensure your body forms a straight line but maintain a slight bend into the knees for better balance.
  2. Lift your torso so that you have enough space to place the forearm of the bottom arm under your torso.
  3. Position your bottom arm so that your elbow is slightly behind the body and raised slightly above shoulder level.
  4. Rest your top arm on your side or place it on your stomach as a reminder to keep your core tight.
  5. Tighten your core muscles to keep your body stable and prevent any twisting or turning during the movement.
  6. Press through the palm of your bottom arm to lift your upper body away from the floor. Extend your elbow fully, feeling the contraction in your triceps.
  7. Slowly lower your upper body to the starting position, controlling the movement with your triceps to avoid simply dropping down.
  8. Perform the desired number of repetitions. Then, switch sides and repeat the exercise with the other arm.

Tips From Expert

  • Ensure your body is straight from head to toe during the entire lift. Your spine should remain neutral without sagging or arching. Proper alignment ensures you effectively target the triceps and can help reduce the strain on other muscles.
  • Tighten your core throughout the movement for additional stability and control. Engaging your core helps to stabilize your body, preventing unnecessary movements that could reduce the engagement of the triceps.
  • Perform the exercise slowly and with control, both on the way up and down. Avoid using momentum to lift your body. Controlled movements ensure that the triceps are doing all the work, making a significant difference in muscle activation.
  • If you want to better engage the long heads during the side-lying tricep press, it helps to have your elbow situated further behind the body.

Optimal Sets and Reps

Depending on your unique fitness goals, you will incorporate the side-lying tricep press to match a specific style of training. These are evidence-based loading recommendations for each of the four most popular training styles.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 2–3 15–20
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Side Lying Tricep Press

How to Put in Your Workout Split

The side-lying tricep press is an isolation exercise that focuses on the triceps, primarily the long head of the triceps brachii. 

Since the exercise doesn’t require any equipment, it’s an ideal addition to home workouts. 

However, it can also be incorporated into various gym workout splits, as listed below:

  • Push/Pull/Legs Split — This is an effective 3-day workout split. It allows you to strengthen all the major muscle groups in only three gym sessions per week. The side-lying tricep press will be included during your push-day workout.
  • Arm Day Split — An arm day split is more focused training on the biceps, triceps, and forearms together. It can allow to effectively target muscles that may not be receiving enough attention during a push/pull/legs split.
  • Body Part/Bro Split — During this split split, each muscle group receives intense training followed by plenty of recovery time. Studies show this split is the best option for experienced weightlifters.  However, beginners will be better suited with a push/pull/legs or full-body workout split.

To figure out your loading recommendation for the side-lying tricep press, determine your one repetition maximum (1RM). This is the maximum amount of weight you can lift for one repetition with good form.

Then, use the following ranges:

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads 

The triceps brachii muscle consists of three heads: the long, lateral, and medial heads. The medial head is on the back of the upper arm and is positioned behind the long and lateral heads. 

The medial head is primarily responsible for extending the elbow joint, which straightens the arm. It plays a crucial role in pushing movements, like the side-lying tricep press. This is because it also helps to stabilize the elbow during arm extension.

As you press your upper body up during the exercise, the medial head contracts to extend the elbow. This is essential to the action required to lift the weight of your torso.

Triceps Lateral Heads

This muscle is on the outer side of the upper arm. It is responsible for creating the distinctive horseshoe shape of well-defined triceps.

Just like the triceps medial heads, the lateral head plays a crucial role in extending the elbow. It also helps to stabilize the elbow joint throughout the exercise, ensuring controlled and smooth movement.

Perform the side-lying tricep press along with other lateral head tricep exercises to improve overall tricep aesthetics.

Triceps Long Heads 

The long head is the biggest tricep muscle and makes up most of the bulk of the back of the arm. Its main action is to help extend the elbow.

However, unlike the triceps medial and lateral heads, the long head connects the forearm to the scapula (shoulder blade). Because of this, it also contributes to shoulder extension and stabilization during arm movements.

Secondary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid is the front portion of the deltoid muscle, which is located on the shoulder. This muscle starts at the clavicle (collar bone) and attaches to the humerus (upper arm bone).

The anterior deltoid is primarily responsible for shoulder flexion, which involves lifting the arm forward and upward. 

In the side-lying tricep press, the anterior deltoid on the bottom arm plays a supportive role. It helps stabilize the shoulder while also assisting with the pressing movement.

Wrist Flexors

The wrist flexors are a group of four muscles located on the anterior (front) side of the forearm.

The role of these muscles is mainly to flex the wrist, which involves bending the wrist forward (palm towards the wrist). 

In the side-lying tricep press, they stabilize the wrist of the bottom hand and help balance force during the pressing motion. This prevents swaying of the lower arm during the movement, especially during the pressing phase.

Wrist Extensors

Opposite to the wrist flexors are the wrist extensors. These are a group of muscles located on the posterior (back) side of the forearm.

In any movement, the wrist extensors are responsible for extending and stabilizing the wrist. In the side-lying tricep press, they play a critical role in maintaining the stability of the bottom hand wrist. They counteract the action of the wrist flexors to maintain a neutral wrist position.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Tricep Dip On Bench

Forearm Push-Up

Knee Close-Grip Push-Up

Wall Tricep Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Cable Reverse Grip Tricep Pushdown

Ring Dip

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Dumbbell Close-Grip Press

Who Should Do?

Individuals Wanting To Maximize Tricep Development

The side-lying tricep press is an effective exercise for individuals wanting to maximize tricep development. Unlike many other tricep exercises, it isolates the triceps, particularly the long head, with minimal engagement from other muscle groups. 

This isolation ensures that the triceps are the primary movers. By focusing solely on the triceps, the side-lying tricep press promotes greater muscle definition and growth. This is essential for anyone who is looking to enhance their arm size and strength.

People Working Out At Home

It has been shown that performing a home-based workout for only four weeks can make a significant difference in body fat percentage and waist circumference. While not every gym exercise can be done from the comfort of your own home, the side-lying tricep press easily can. 

It’s an ideal exercise for people working out at home since it requires no equipment, making it accessible for any home workout setup. Its minimal space requirement and ease of modification make it perfect for home fitness routines.

Who Should Not Do?

Individuals With Shoulder Injuries

The side-lying tricep press can be challenging for individuals with shoulder issues. Despite being a triceps-targeted exercise, it requires significant shoulder stability and strength for proper performance.

The exercise places ample weight on the shoulder joint while engaging the anterior deltoid for stabilization. In people with pre-existing shoulder conditions, this strain can lead to further injury or aggravate existing problems.

If you have shoulder issues, try other tricep exercises like the tricep kickback. This tricep exercise can help you strengthen the triceps without the same level of shoulder strain.

People With Wrist Problems

As much as 17% of the population deals with wrist conditions like arthritis. This can severely limit the wrist’s weight-bearing abilities. For that reason, the side-lying tricep press will not be a good option for many people. It places direct pressure on the wrist joint, particularly engaging the wrist flexors and extensors to maintain a stable position. 

This can be a big issue for individuals with conditions like carpal tunnel syndrome or wrist tendonitis. Both of which cause pain by affecting the nerves or tendons of the wrist respectively. This pressure can exacerbate pain and discomfort, potentially leading to further injury. 

Therefore, individuals with wrist issues should avoid this exercise. They can opt for alternatives that don’t require the wrists to bear as much weight, like overhead tricep extensions.

Benefits Of The Exercise

Builds Strength

The side-lying tricep press is effective for building strength as it isolates the entire triceps muscle group simultaneously. 

By targeting the triceps with minimal involvement of other muscles, the side-lying tricep press maximizes the hypertrophy and strength-building potential.

*Expert tip: Post-workout stretching can aid in muscle recovery and reduce muscle soreness, allowing you to get back to training faster. To optimize the strength-building potential of your tricep routine, make sure to incorporate tricep stretches post-workout.

Improves Aesthetics  

Strong triceps contribute significantly to the overall shape and definition of the upper arms, creating a balanced and toned appearance. 

They are highly sought after in the bodybuilding community for their significant impact on arm aesthetics and overall upper body appearance. 

Increases Muscle Mass

The side-lying tricep press effectively builds muscle mass. It does so by isolating and targeting the triceps, particularly the long head, which contributes significantly to arm size. 

The isolation promotes muscle hypertrophy by increasing the time under tension, which stimulates muscle growth.

Frequently Asked Questions

Is the side-lying tricep press good?

Yes, the side-lying tricep press is an effective exercise for isolating and strengthening the triceps. It also helps improve arm stability and muscle definition while requiring minimal equipment, making it great for home workouts.

How many reps for side-lying tricep presses?

The amount of repetitions you perform for the side-lying tricep press will differ depending on your training style. For example, power training requires only 1–5 reps while endurance training can be upwards of 15–20 reps for optimal results.

Why is the side-lying tricep press so hard?

The side-lying tricep press is considered by many to be challenging because it isolates the triceps without much assistance from other muscles. Additionally, the body position limits leverage, requiring more effort from the triceps to lift the body.

Can I do the side-lying tricep press every day?

Generally, it’s not a good idea to do any exercise every day, especially one that isolates a single muscle group. Instead, perform the side-lying tricep every two to three days to allow for adequate muscle recovery between workouts.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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